Healthy dieting for women is important because losing weight with unhealthy methods can be ineffective and detrimental. The most effective way to lose weight is to reduce total calorie intake and increase physical activity. Healthy dieting requires permanent lifestyle changes and adheres to federal dietary guidelines, whether or not you are trying to lose, maintain or gain weight.
Calories
Food provides calories, the body’s source of energy. When you eat, you take in calories, and when you exercise or do other activities, you expend calories. If you eat more calories than you expend, you will gain weight; if you eat fewer calories than you expend, you will lose weight. Weight is stable when the calories consumed equal the calories used.
Weight Loss Formula
According to the Mayo Clinic, 1 pound of weight is equal to 3,500 calories. Women who are trying to lose weight need to reduce calorie intake by 3,500 per week to lose 1 pound, which means consuming 500 fewer calories a day. Foods with 500 calories include 1 ½ pieces of pizza, a large order of fries or a large blended coffee beverage. The Mayo Clinic notes that healthy weight loss occurs at about 1 to 2 pounds per week. Rapid weight loss can be detrimental to health. It can increase the risk of gallstones, heart problems, changes in blood pressure and blood sugar and can cause mineral and electrolyte imbalances.
Dieting Guidelines
Healthy dieting focuses on low-calorie, nutrient-dense foods like fruits, vegetables, whole grains, low-fat or non-fat dairy products and lean proteins. These foods are naturally low in calories but have essential vitamins and minerals to meet daily nutrient requirements. Fruits, vegetables and whole grains are particularly rich in fiber, which has a filling effect and can help curb appetite and prevent overeating.
You should avoid foods that are high in fat, sugar and alcohol on a healthy diet. Examples include processed and fast foods, butter, candy, desserts and snack foods. These foods are highly caloric and have few nutrients. When consumed in excess, they contribute to weight gain and chronic diseases like obesity, heart disease, stroke, cancer, diabetes and high blood pressure.
Portion Size
Healthy dieting and weight loss benefit from reducing portion size. Large portion sizes contribute to excess calorie consumption and weight gain. The American Dietetic Association suggests eating from smaller dishes, eating more slowly, preportioning snacks instead of eating them straight from the package and sharing meals at restaurants to downsize portions.
Physical Activity
Healthy dieting should include regular physical activity. The U.S. Department of Agriculture recommends at least 30 minutes of physical activity four days a week for general health purposes. Women trying to lose weight should increase their activity to 60 to 90 minutes on most days of the week. Inactivity is a risk factor for weight gain and multiple chronic diseases.
Warnings
Many unhealthy diets are marketed for women that promise quick weight loss, but fad diets do not usually produce long-term results. The University of Iowa says weight loss plans that promise more than 2 pounds of weight loss per week, cut out entire food groups, only permit a few foods or allow less than 1,200 calories a day are unhealthy. Plans that do not have a physical activity component are also more likely to be ineffective.
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